An Icy Jacob’s Ladder at FreeState

AO: FreeState
QIC: @Horshack
PAX – 4: @Deagle, @BlackDiamond, @Winston, @Horshack

Warm Up (on Playground if blacktop is icy)

  • Side Straddle Hops-25 IC
  • Ozzy Osbournes-20 IC
  • Mountain Climbers-15 IC
  • Cherry Pickers-15 IC
  • Smurf Jacks-15 IC
  • Harry Rockets-15 IC each side
  • El Capitan-15 each direction OYO
  • Two laps around the blacktop with Karaoke on the short sides
  • Windmills-15 IC

The Thang-

Playground of Pain (45 seconds /15 recover transition) – Round 1-

Carolina Dry Docks

Alternating Side Squats

Pull Ups (outward palms)

Bonnie Blairs

Jacob’s Ladder with Burpees up and down the hill: 2 – 4 – 6 – 8 – 6 – 4 – 2

Playground of Pain (40 seconds /20 recover transition) – Round 2-

Carolina Dry Docks

Alternating Side Squats

Pull Ups (outward palms)

Bonnie Blairs

Mary

  • Plank-o-rama-10-10-10-10-10
  • Reverse Crunch-20 IC
  • Rosalitas-15 IC
  • Side Crunches-10 IC Each Side
  • Freddie Mercuries-15 IC
  • LBCs-15 IC
  • Protractor-60 sec
  • Flutter-20 IC

COT:

  • Q Source: 5 Foundations Review
  • Quadrant 1: Get Right overview
    • Like a capsized boat, people cannot make progress until they get right
    • Unfit people are slaves to a lack of self-control. This provoked discussion that the current science doesn’t back this up. There is probably a better way of framing this element of Get Right – better wording is needed for a more positive and declarative statement "unfit" , "slaves" and "lack of self-control"
    • To help others, like oxygen masks on an airplane, people must first help themselves.

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